A psychologist at Harvard University provided a prescription to maintain a balanced diet by getting all the appropriate vitamins to prevent diseases such as Alzheimer’s, or various infections.
And with age, the risk of developing neurological diseases increases, which raises questions about the best vitamins that protect brains and make them more youthful.
Dr. Uma Naidu, V article On CNBC, she prioritizes B vitamins of all kinds to preserve the brain, noting that a study conducted by the Wayne State University College of Medicine found that depression, dementia, and mental impairment are often associated with a deficiency of B vitamins.
The study identified “vitamin B12 deficiency as a cause of cognitive problems,” as it was “more common, especially among elderly people who live alone and do not eat properly.”
Essential health benefits
Naidu says there are 8 different types of vitamin B, each with essential health benefits.
She explains that vitamin B1 is necessary to obtain the energy needed by the brain, one of the most active organs in the metabolism of the human body.
As for vitamin B2 or riboflavin, it works as an assistant to enzymes in the cells of the body that carry out important interactions. It also helps cell growth, energy production, and the breakdown of fats and external substances.
To reduce inflammation, Naidu recommends vitamin B3 to produce substances such as cholesterol and fats that are needed within the body, and transfer energy to all organs. It is also an antioxidant, which helps reduce excess inflammation.
Vitamin B5 supports overall brain health, as it contains pantothenic acid, which helps the body build and break down fatty acids for energy.
“The brain is primarily composed of fats, so pantothenic acid is one of the most important vitamins in supporting brain health,” says Naidu.
As for vitamin B6, it has a role in preventing diseases. “Access to adequate levels of this vitamin is associated with a lower risk of developing a number of cancers,” Naidoo believes.
This vitamin also helps in many chemical reactions in the body that support immunity and brain health.
Naidoo points out that vitamin B7 helps cells communicate quickly and efficiently throughout the body, including the brain, by sending cellular signals via neurotransmitters.
As for vitamin B9, Naidoo confirms that it is “a common nutritional supplement and an essential vitamin to support brain and neurological health, and balanced mental health, as it helps in cellular detoxification.”
And for better heart health, vitamin B12 breaks down homocysteine, a protein that can negatively affect cardiovascular health and lead to dementia when taken in excess.
This vitamin also works to form red blood cells and DNA, and support the functions of the nervous system.
“food first”
Dr. Naidoo’s motto is ‘Food First’, encouraging people to eat the right foods that contain these vitamins in their meals.
The good news is that B vitamins are among the easiest to get, because foods rich in them often contain many, if not all, of them.
Naidu recommends six basic foods rich in vitamin B, which she says she eats daily.
The first of these six, one egg, “contains a third of the recommended daily value of vitamin B7, while also containing small amounts of several other B vitamins.”
The second is yogurt, which is high in vitamins B2 and B12 and contributes to supporting gut health and mental health.
The third of these foods, Naidu says, are legumes such as black beans, chickpeas, and lentils that boost mood and brain health. She describes these foods as “an excellent source of vitamin B9, and contains small amounts of B1, B2, B3, B5, and vitamin B6.”
The fourth of these foods is salmon, which is naturally rich in all B vitamins, even if it is frozen or canned.
As for the fifth, it is the seeds or pulp of sunflower, considering that it is one of the best plant sources of vitamin B5. Naidu says one-fifth of the recommended daily value for this vitamin can be obtained from just one ounce of these inexpensive seeds.
The last foods that Naidu recommends are leafy greens like spinach and cabbage, as they are a great source of vitamin B9 and contribute to improving a bad mood.